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Athlete Date Sort Location Workout Name Description Results
Jonathan Honig 12/16/2015 Stars and Stripes CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 22 rounds 4 reps
Performed as RX
Jonathan Honig 12/05/2015 Stars and Stripes CrossFit Team Lift For Time:
100 KB Swings
60 K2E
80 Air Squats
70 Push Ups
70 Pull Ups
80 Walking Lunges (Each person does 80)
90 Sit Ups
100 KB Swings
**Only one athlete is working at a time**		 19m 32s
Performed as RX
Jonathan Honig 11/21/2015 Stars and Stripes CrossFit All About Up 5 RFT: (96/65#)
7 Bent Over Rows
7 Push Press
9 Pull Up
9 Push Up
11 GHD Sit Up
11 Burpees		 13m 47s
Performed as RX
Jonathan Honig 10/17/2015 Stars and Stripes CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 35m 42s
Workout Scaled
Jonathan Honig 09/19/2015 Stars and Stripes CrossFit Max On, Max Off 2 min on/2 min off, max reps

Tricep Dip
MB Slam
Ring Row
Wall Ball
Bench Press (45/35)
Bent Over Row (95/65)
Sit Up
KB SDLHP (53/44)		 535 reps
Performed as RX
Jonathan Honig 09/12/2015 Stars and Stripes CrossFit Chelsea Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats		 30 rounds 0 reps
Performed as RX
Jonathan Honig 08/31/2015 Stars and Stripes CrossFit Git 'r Dunn 100 DU
90 Sit Up
80 Air Squat
70 KB Swing
60 Walking Lunges
50 Push Press (75/55)
40 MB Slam
30 Box Jump
20 Pull Up
10 Burpee		 23m 45s
Performed as RX
Jonathan Honig 08/28/2015 Stars and Stripes CrossFit Sky's Out, Thigh's Out 6RFT:
10 DL (185/155#)
20 Squats
10 Tire Flips
1 Sled Push		 21m 00s
Performed as RX
Jonathan Honig 08/25/2015 Stars and Stripes CrossFit Ring that Bell 20'EMOM
20 KB Swings		 33 lbs
Performed as RX
Jonathan Honig 08/20/2015 Stars and Stripes CrossFit Running On Empty For Time:
1 Mile Run
25 Ab Mat Sit Up
50 DU
25 T2B
800m Run		 14m 24s
Performed as RX
Jonathan Honig 08/19/2015 Stars and Stripes CrossFit Turn and Burn 4 RFT
20 MB Slam
10 KB Swing (53/44)
5 Box Jump (24/20)		 4m 54s
Performed as RX
Jonathan Honig 08/19/2015 Stars and Stripes CrossFit Turn and Burn 5-4-3-2-1-1-1
Push Press		 45-95-105-135-145-155-165 lbs
Performed as RX
Jonathan Honig 08/17/2015 Stars and Stripes CrossFit Feeling Sloshed 30' AMRAP
1 Suicide
100m Slosh Tube Carry
100m Farmer Carry
100m OH W. Lunge		 4 rounds 0 reps
Performed as RX
Jonathan Honig 08/14/2015 Stars and Stripes CrossFit Foreign 4 RFT:
Buy In: 50 Domestic (American) KB Swings
10e Turkish Get Up
20e Russian Twist
30 SDLHP (95/75#)		 31m 38s
Performed as RX
Jonathan Honig 08/11/2015 Stars and Stripes CrossFit Furious 10 RFT (95/65):

10 Deadlift
10 Back Squat
10 Power Clean
10 Push Jerk
10 SDLHP
10 Front Squat
10 Hang Clean
10 Thrusters
10 Power Snatches
10 Overhead Squats

40' Time Cap
*Eliminate one exercise each round*		 390 reps
Workout Scaled
Jonathan Honig 08/10/2015 Stars and Stripes CrossFit Chest To Be The Best Max Bench Press 225 lbs
Performed as RX
Jonathan Honig 08/10/2015 Stars and Stripes CrossFit Chest To Be The Best 10' AMRAP
10 Bench Press (135/75)
10 Sit Up		 7 rounds 4 reps
Workout Scaled
Jonathan Honig 08/10/2015 Stars and Stripes CrossFit Chest To Be The Best 10' AMRAP
10 Bent Over Row (135/75)
10 GHD Hip Ext.		 10 rounds 6 reps
Workout Scaled
Jonathan Honig 08/06/2015 Stars and Stripes CrossFit Harkey 3 RFT
50 DU
50 Sit Up
800m Run		 17m 43s
Performed as RX
Jonathan Honig 08/05/2015 Stars and Stripes CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 426 reps
Performed as RX
Jonathan Honig 08/03/2015 Stars and Stripes CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 19 rounds 0 reps
Performed as RX
Jonathan Honig 07/30/2015 Stars and Stripes CrossFit One Fine Day 5 Rounds, Max Reps 1 min each
Battle Ropes
Sledge Hammer
Shuttle Run
KB Snatch
Cal Row
Rest		 423 reps
Performed as RX
Jonathan Honig 07/29/2015 Stars and Stripes CrossFit Ouch 10 RFT
5 Burpee Box Overs
10 Box Jumps
15 Step Ups (each leg)
(24/20)		 28m 07s
Performed as RX
Jonathan Honig 07/27/2015 Stars and Stripes CrossFit Mayhem 5 RFT:
400m Run
30 Wall Ball (20/16)		 16m 55s
Performed as RX
Jonathan Honig 07/22/2015 Stars and Stripes CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 245 lbs
155 lbs
270 lbs
Performed as RX
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